Welcome to Week Three!
Week Three Theme: EAT
If you are new to The Melting Point, please check out the e-book and the Week One and Week Two materials at https://getsmartgetstrong.com/the-melting-point.
Because this program is designed to be custom tailored for YOU, these materials are pretty useless without going back and doing the Week One materials. But don’t despair! Just do the reading, download the materials and fill out Week One. Then send it to me via email at kcbrier at Multideck.com. (format cleverly altered to avoid spam!)
As always, follow your doctor’s advice when making changes to your diet and exercise program. Remember that small changes are safer, easier to stick to and have less chance of injury.
Every week I’ll ask you to record your weight. Once a month, I’ll ask you to also take new measurements.
This week we are going take a closer look at how much you need to EAT to reach your desired goal which was <insert goal from week one here>.
Last week I used the info you collected in Week One to calculate some important numbers for you to use in creating the first part of your Melting Point Plan. This week I will use your food journal from Week Two to create a more specific and targeted plan for how you should Eat to maximize your energy and your weight loss.
Keep following your Week Two plan. Pay attention to how you feel and if it is too hard, back it down a bit. If it is now too easy, then crank it up a bit. If you stray off your Plan to Eat, then you won’t be able to stick to your Plan to Move as easily.
If you remember from last week, your BMR or Basal Metabolic Rate is how many calories you burn just by being alive and is currently xxx calories. We will adjust it for every 10 pounds you lose. To provide enough energy for your Plan to Move, you need to eat 1200 (female) or 1800 (male) calories each day , which, combined with the calorie deficit from your exercise plan, will get you to your target weight loss.
Last week you should have started tracking your food. I like the Daily Plate at www.livestrong.com, but if that doesn’t work for you, use paper or a spreadsheet or chalk board. Whatever it takes, you need to get a good record of what you are eating, how much and when. If you don’t use the Daily Plate, find some other way to look up the fat, carbs, protein and calories in what you are eating. If you have any health problems, you probably also want to track your sodium intake and stay within your doctor’s recommendations. Send back your food journal each week. If you would like a simple to use paper journal you can update and send via email, click below for a sample and the form.
A Sample Day
Simple Food Log
Personalized Plan to Eat for <name>
<Insert Personalized Plan to Eat here>
Always remember to eat mindfully: pay attention to eating, slow down. Look at the food, smell each bite, savor it on your tongue and chew it many times, very slowly. This will not only satisfy you, but make your brain realize you are full and avoid overeating. Even when you are alone, put on some music, light some candles, set the table and create an appetizing plate for yourself.
For more tips on eating, check out these pages on The Melting Point:
The Melting Point: Eat
Create your Food List
Get some Cook Ahead and No Cook menu ideas
Find some healthy recipes
“Eat to live, don’t live to eat.” This weekend is the July 4th holiday. Time for cookouts and barbeques. But it doesn’t really matter what the date is. For most people there are opportunities to celebrate every month – sometimes every week. Here’s the secret to surviving this: each one doesn’t have to be an excuse to go off plan. Enjoy the company of your friends and family, but stay on track. Eat a healthy balanced snack with some healthy fat before you go. Mentally rehearse what you will do. Will you enjoy a glass of wine? Or will you have a few bites of the birthday cake? Whatever you do, remember to track it. If you are following Weight Watchers, which I highly recommend, then remember to track those Points!
Practice controlling your eating, so your eating doesn’t control you. This week, observe and write down all the times that you want to eat when you aren’t hungry. These extra calories cut into your weekly deficit and you will need to increase your exercise, or reduce your Melting Point, resulting in lower weight loss than you planned.
If you notice that you want to eat when you aren’t hungry, this is a good time to practice a technique I learned at Green Mountain at Fox Run a long time ago:
Disarm your cravings with the 5 D’s: Delay at least 10 minutes before you eat so that your action is conscious, not impulsive. Distract yourself by engaging in an activity that requires concentration. Distance yourself from the food. Determine how important it really is for you to eat the craved food and how much you really want it. Decide what amount is reasonable and appropriate, eat it slowly and enjoy!
Click here to download The Melting Point Plan – Week Three in PDF format.